Zamkatimu
Collagen ndi yomwe imayambitsa unyamata komanso kusungunuka kwa khungu ndipo imapangidwa ndi thupi lathu lokha. Komabe, pambuyo pa zaka 25, limatiuza kuti, "Ndatopa" ndikutumiza makwinya oyambirira. Kuyambira pamenepo, thupi limafunikira thandizo, kuphatikiza zakudya ndi zakudya zomwe zimalimbikitsa kupanga kolajeni.
No. 1 - Msuzi wa mafupa
Osati nthawi, fupa msuzi tiyenera kumwa tsiku lililonse. Zigawo za 170-340 g. Chifukwa sichakudya koma chozizwitsa chenicheni cha thanzi la khungu, dziweruzeni nokha; msuziwo uli ndi mapuloteni amtundu wa bioactive omwe thupi likhoza kuyamba kugwiritsa ntchito nthawi yomweyo.
Msuzi wa ng'ombe ndi wolemera mu mtundu wa collagen I, womwe umakhala ndi zotsatira zabwino pa thanzi la khungu; msuzi ku Turkey ndi nkhuku muli kolajeni mtundu II, amene amathandiza yachibadwa kugwira ntchito molumikizana mafupa.
Nambala 2 - Salmoni
Salmon - nsomba lili nthaka ndi kufufuza mchere, amene amalimbikitsa synthesis wa kolajeni. Komanso, mafuta omwe ali mu omega-3 amathandiza kuti khungu likhale lonyowa kuchokera mkati kuti likhalebe lachinyamata. Salmoni ikulimbikitsidwa kukhala ndi magawo awiri (2-115 g) pa sabata.
Ikhoza kuphikidwa mu uvuni kapena wophika pang'onopang'ono ngati nyama ya nsomba, ndipo mukhoza kuphika keke yophikidwa ndi nsomba ndi sipinachi kapena zikondamoyo zokoma.
No. 3. Zamasamba zobiriwira, masamba
Masamba onse obiriwira amakhala ndi chlorophyll, omwe amawonjezera kuchuluka kwa collagen. Katunduyu alinso ndi ma antioxidants ambiri ndipo amalimbana ndi ukalamba msanga.
Akatswiri azakudya amati kuwerengera zamasamba zatsiku ndi tsiku: ngati zolimbitsa thupi zanu zikupitilira mphindi 30 patsiku, pitilizani kudya makapu atatu a masamba, ngati ndizochepera - 3.
No. 4. Citrus
Vitamini C yomwe ili mu zipatso za citrus imakhala ngati gawo la ma amino acid, omwe ndi ofunikira kuti Proline apangidwe. Izi ndizofunikira kuti apange collagen. Ndipo vitamini C imateteza ku poizoni. Mulingo woyenera wa vitamini C patsiku ungakhutiritse zipatso ziwiri.
No. 5. Mazira
Komanso fupa la msuzi, mazira ali kale ndi collagen. Thupi lathu limatha kuchitenga kuchokera ku yolk. Mazira amakhalanso ndi sulfure, yofunikira pakupanga kolajeni ndi kutulutsa chiwindi, momwe poizoni amamasulidwa omwe amawononga collagen m'thupi-chizoloŵezi - mazira awiri patsiku.